Ungayenza kanjani i-Keto Diet Macro Meal Planner

Uma uqala ukudla kwe-keto, ukuhlela ukudla kungase kubonakale kusabisa kakhulu. Wazi kanjani ukuthi yiziphi izindlela zokupheka ongakhetha kuzo? Yikuphi ukudla okuzokusiza ugcine imigomo yakho yezempilo nempilo enhle?

Ukuze uphendule le mibuzo, uzodinga ukwakha i-macro meal planner. Okusho ukuthi, uhlelo lokudla oludalwe kucatshangwa ngezibalo zama-macronutrient ezimisiwe.

Nakuba ukudla kwekhalori kusabalulekile ekudleni okune-carb ephansi njengokudla kwe-ketogenic, uzofuna ukunaka okwengeziwe ekubaleni ama-macros uma uqala ekudleni. Ukulandelela ama-macros akho kuyisinyathelo sokuqala esiya ku-ketosis, umgomo oyinhloko wokudla kwe-keto.

Ngalo mhlahlandlela, uzofunda ngama-macros nokuthi kungani udinga ukuwalandela, okungenani ekuqaleni, ukuze ungene esimweni sokushiswa kwamafutha noma i-ketosis. Khona-ke uzofunda okunye amathiphu awusizo wokulungiselela ukudla y low carb zokupheka ukufaka ku-macro meal planner yakho.

Ayini amamakhro?

Uma udla ukudla okune-carb ephansi noma i-ketogenic, cishe uke wezwa inkulumo ethi "Bala ama-macros akho." Kepha ngaphambi kokuthi uqale ukuhlela ukudla ngokwezidingo zakho ezinkulu, nansi isibuyekezo esisheshayo sokuthi ayini ama-macros.

Igama elithi "Macros" lifushane ngama-macronutrients. Kunezinhlobo ezintathu zama-macronutrients: amaprotheni, amafutha, nama-carbohydrate. I-macronutrient ngayinye yenza imisebenzi ethile emzimbeni wakho:

• Amaprotheni: Amaprotheni anomthwalo wemfanelo wesakhiwo, umsebenzi, kanye nokulawula izicubu nezitho zomzimba. Amaprotheni akhiwe ama-amino acid, asiza ukwakha imisipha, alawule amahomoni, futhi athuthukise ukusebenza kwezemidlalo ( ¹ ).
• Amafutha: Amafutha okudla anika umzimba wakho amandla, asekela ukukhula kwamangqamuzana, futhi alawule izinga lokushisa lomzimba wakho. Zikusiza futhi ukuthi ubambe imisoco futhi ulawule amahomoni akho ( ² ) ( ³ ).
• Ama-carbohydrate: Enye yezinjongo eziyinhloko zama-carbohydrate ukunikeza amandla emzimbeni ( ⁴ ). Ama-carbohydrate athile, njengalawo anenani eliphezulu le-fibre yokudla, nawo asiza ukulawula ukugaya ( ⁵ ).

Kungani kubalwa ama-macros, hhayi ama-calories, ekudleni kwe-ketogenic?

Kalula nje, udinga ukulandelela ama-macros akho ukuze ukungena ku-ketosis, okungenani uma uqala.

Ukudla kwakho ama-carbohydrate namafutha kudlala indima ebalulekile kumetabolism yamandla. Umzimba wakho usebenzisa kokubili amakhabhohayidrethi namafutha ukuze ube namandla, kodwa lapho unikezwa ukukhetha, umzimba wakho uzokhetha amacarbohydrates, noma ushukela, ngaso sonke isikhathi.

Ngakho-ke, ukuze ushintshele esimweni sokushiswa kwamafutha esaziwa ngokuthi i-ketosis, kufanele unciphise ukudla kwakho kwama-carbohydrate futhi esikhundleni salawo kilojoule ngamafutha kanye namaprotheni ( ⁶ ).

Wonke umzimba womuntu uhlukile, kodwa ngokuvamile, ekudleni kwe-ketogenic, ama-macros akho azobukeka kanje:

• Amaprotheni: 20-25% wekhalori yakho yansuku zonke.
• Amafutha: 70-80% wekhalori yakho yansuku zonke.
• Ama-carbohydrate: 5-10% wekhalori yakho yansuku zonke.

Ungabala kanjani amamakhro akho

Ngokulandela ama-macros akho, ungakwazi ukuskena amalebula omsoco ekudleni noma ufune ukudla ku-MyFitnessPal, Self Nutrition Data, noma Iwebhusayithi ye-USDA noma yiluphi olunye uhlelo lokusebenza olunenhloso efanayo, ukulinganisa amaprotheni, amafutha nama-carbohydrate. Kodwa kukhona indlela elula futhi eqondene nomuntu.

Izilinganiso ezinkulu ezibalwe esigabeni esidlule ziyizilinganiso kuphela. Ukufaka i-ketosis, ukudla kwakho okukhulu kuzoncika ekwakhekeni komzimba wakho kwamanje, izinga lomsebenzi, kanye nemetabolism.

Futhi, ungakwazi ukulungisa izinombolo zakho ukuze ucabangele imigomo yakho yezempilo. Ukudla ngokushoda kwekhalori, isibonelo, kungaholela ekulahlekelweni kwesisindo. Ngaleso sikhathi, ukwehlisa kakhulu ukudla kwakho ama-carbohydrate kungaholela ekulahlekelweni kwamafutha omzimba kuyilapho ugcina imisipha ethambile.

Ukudala I-Macro Meal Planner: Ukulungiselela Ukudla Kwe-Macros Yakho

Uma usubala ama-macros akho nge-keto calculator oyikhethile, sekuyisikhathi sokuhlela ukudla kwakho. Isonto ngalinye, bekela eceleni usuku lokukhetha izindlela zakho zokupheka zeviki, wenze uhlu lokuthenga, futhi ulungiselele ukudla kwakho.

Ngokuphambene nenkolelo evamile, ukulungisa ukudla akusho ukuthi kufanele uchithe amahora angu-5 kuya kwangu-6 upheka njalo ngeSonto. Nawa amasu okulungiselela ukudla ukuze wonge isikhathi:

• Pheka izithako ezibalulekile kuphela: En Esikhundleni sokupheka ukudla ngokuphelele, lungiselela kuphela izithako eziyisisekelo ozozidla phakathi nesonto. Isibonelo, gcoba amabele enkukhu ambalwa, ubilise imifino ethile, noma ugcine amasoso ahlukahlukene ezitsheni zengilazi.
• Lungiselela ukudla: Ungakwazi "ukulungisa ukudla" ngaphandle kokuthi ukupheke. Nquma imifino, marinate amaprotheni akho, bese uxuba izingxenye ezithile ukuze uzilungiselele kalula isonto lonke.
• Yenza konke ngesikhathi esisodwa uma lokho kungcono kuwe: Uma ungafuni ukucabanga ngokupheka phakathi nesonto lakho elimatasatasa lomsebenzi, lungiselela konke ukudla kwakho kwamasonto onke ngesikhathi esisodwa. Pheka izindlela zakho zokupheka kusukela ekuqaleni kuze kube sekupheleni futhi ukugcine ezitsheni zokulungiselela ukudla esiqandisini.

Dala Uhlu Lokuthenga: I-Keto Plan Recipe Ideas

Ngaphambi kokwenza uhlu lokuthenga, kufanele ukhethe izindlela zakho zokupheka zeviki. Bala ukuthi ungaki ukudla kwasekuseni, kwasemini, kwakusihlwa, nokudla okulula oyokudinga, ucabangela imibuthano yokuzijabulisa, ukuzikhipha emsebenzini, noma eminye imicimbi eyokwenza udle ezindaweni zokudlela.

Uma usuwazi ukuthi bangaki ukudla okufanele ukulungise, qala ukukhetha izindlela zakho zokupheka. Nansi eminye imibono yokupheka ukuze uqalise.

Imibono yasekuseni ye-Keto

Ama-muffin amaqanda, ama-casseroles asekuseni, nama-protein shakes amaningi enza ukudla kwasekuseni kube lula ekuhambeni. Nawa amarisiphu owathandayo ongawazama:

• I-Keto Egg Muffins.
• "Oatmeal "ketogenic.
• I-casserole yesoseji yokudla kwasekuseni.
• I-quiche emnandi ye-keto crustless.
• I-Crispy Vanilla Protein Waffles.

Imibono Yesidlo Sasemini Esiphansi SeCarb

Lapho uhlela i-macro meal planner yakho, cabanga ukupakisha okusalile kwasemini: Yenza amasaladi amnandi noma “amasemishi” enziwe nge-muffin engenazinhlamvu. Nazi ezinye izindlela zokupheka ongazisebenzisa ohlelweni lwakho lokudla kwe-ketogenic:

• Peach Balsamic Loaded Chicken Cobb.
• I-Sandwich ye-Bell Pepper engcono kakhulu.
• I-Breadless turkey ranch ye-BBQ Burgers.
• Isaladi ye-keto taco ehlwabusayo.
• I-keto elula igqugquzela gazinga ngama-noodle eklabishi.

Imibono ye-Keto dinner

Ukuze uthole isidlo sakusihlwa, qiniseka ukuthi uthola ibhalansi yamaprotheni. Ungazikhathazi ngokudla amaprotheni amancane kuphela, njengoba kunjalo ngokudla okubala ikhalori, nemifino. Ngokudla okuseceleni, shintsha izinhlangothi ezinesitashi njengerayisi elinsundu nobhatata nemifino enamahlamvu njengesipinashi esigayiwe, amahlumela aseBrussels athosiwe, nobhontshisi oluhlaza oxutshwe namafutha omnqumo.

• Ultimate Keto Low Carb Roast.
• I-Keto low carb meatloaf.
• I-Ketogenic Italian Stuffed Peppers.
• I-Barbecued Keto Pork Chops Nobhontshisi Oluhlaza.
• Amasoseji nopelepele ethreyini elilula.

I-Ketogenic Appetizers namaDesserts

Uma unamathela kuma-macros akho, ukudla okulula ngezikhathi ezithile kulungile ngenkathi udla ukudla okufana ne-keto. Nawa amanye ama-dessert nama-appetizers ukuze wenze ukunambitheka kwakho kujabulise futhi ugcine imigomo yakho yezempilo ingaguquki.

• I-Keto ukwatapheya ofakwe amaqanda.
• Ushizi we-Keto obabayo "Fries".
• I-Ketogenic No-Churn Ice Cream.
• I-Soft Chocolate Chip Protein Cookies.

Dala i-macro meal planner ukuze ikusize ungene ku-ketosis

Ukuze ungene ku-ketosis, uzodinga ukulandela umkhondo wama-macros akho. Ama-Macros ahlanganisa amaprotheni, amafutha, nama-carbohydrates, futhi uzodinga ukukhawulela ngokuphawulekayo ukudla kwakho kwe-carbohydrate, kuyilapho ukhulisa ukudla kwakho kwamafutha kanye namaprotheni, ukuze ungene esimweni sokushiswa kwamafutha.

Ngenhlanhla yakho, usuvele unamaresiphi amaningi e-carb ephansi yokudla kwasekuseni, kwasemini, nesidlo sakusihlwa kule webhusayithi. Ngaphezu kwalokho, ipuleti ngalinye liqukethe ama-carbohydrate, amafutha, kanye nokuwohloka kwamaprotheni ekupheleni kweresiphi, okwenza kube lula kuwe ukuthi ulandelele ama-macros akho.

Okudingayo umshini wokubala olula.

Futhi njengethiphu yochwepheshe, ungagcina ispredishithi se-Excel samasonto onke kudeskithophu yakho ukuze ubale amamakhro akho eviki. Sikufisela inhlanhla ohambweni lwakho lwe-keto.